One of the most important parts of any weight loss program is following a nutrition plan. Weight loss happens when we eat the right food items and in the right amount and work out at least 3-4 days in a week.

However, with so much information available online, it is very confusing to decide which food items can actually help shed those extra kilos.

Let us help you choose what are some of the best foods for people aiming for weight loss. The foods that can help you burn fat easily.

But before we discuss our list of food items, one of the most important factors to consider is to follow a simple rule,

“No matter how weight-loss-friendly a food item is, it should always be eaten in moderate amounts. Excessive eating will never let you lose weight.”

This means eating weight loss friendly food in excess can have a negative impact and in the most common scenario, one may end up struggling with their program.

With the above thought, here is the carefully curated list of food items that can help to lose weight – 1. fruits, 2. vegetables, 3. protein foods, and 4. wholegrains. The efficacy of these food items in weight loss have already been confirmed by most researchers.

1. Berries

Berries come in a variety of types and flavors. The most popular ones with their calorie profiles are:

Strawberry – every 100 gm contains 32 kcal

Blackberry – every 100 gm contains 43 kcal

Blueberry – every 100 gm contains 57 kcal

Raspberry – every 100 gm contains 52 Kcal

Studies have shown that eating berries as an evening snack can help in weight loss. The fibers in berries suppress the appetite and reduce the calorie intake.

Further, a good amount of water and lower GI levels (glycemic index levels) of berries are an added advantage. An important thing to remember while consuming this fruit is – always eat berries as a whole.

Juicing them results in loss of fibers plus gain of excess calories. This will do more harm than good to the people who are trying to lose weight. The same goes for all other fruits.

2. Watermelon

Watermelons are packed with goodness of fibers, potassium, antioxidants, vitamin C, and beta-carotene. Every 100 grams of watermelon has 30 calories and high water content, making them suitable for weight loss diets.

Evidence from multiple research confirms that watermelon consumption helps to lose weight and can reduce waist to hip ratio.

This ratio is calculated as waist measurement divided by hip measurement. According to WHO, the healthy waist-to-hip ratio for men is between 1 and 0.8 and between 0.9 to 0.85 for women.

Try freshly cut melons or add them to your fruit salad or, you can freeze them as a fruit popsicle too.

3.  Apples

“An apple a day keeps the doctor away” is an all-time popular adage. Apples got this adage due to their nutrient-dense nature.

Besides being high in nutrients, apples are high in fibers too. These traits together with low calorie count make apples ideal for weight loss.

Also, clinical trials confirm that apples lower our appetite. It means you would end up consuming less calories due to suppressed appetite, which helps in weight loss.

Chew them as a fruit or add them to your cereals, maybe to a salad sometimes. It helps you manage weight either way.

4. Oranges

Oranges are a fine fit for your weight loss plans due to their low calorie nature. Approximately, 100 grams of orange contains only 47 calories in it.

Along with low calories, oranges are also in fibers which promotes fullness. Their active compounds show anti-obesity effects, as stated by studies. And not to miss, this tangy fruit is a powerhouse of much needed vitamin C

Therefore, including oranges in your diet plan is a good way to manage weight. It is best to eat oranges directly or by adding them to a fruit salad.

5. Kiwifruit

Nature has nurtured kiwifruit with high amounts of vitamin C, fibers, and folates.

Kiwis contain 58 calories per 100 gm of fruit. Being low in calories, this fruit favors weight loss.

A recent study confirms that eating 2 kiwifruits a day can help in decreasing body fat. Consumption of this fruit opposes the functioning of biochemical factors which are responsible for obesity.

Along with this, improvement in lipid metabolism and regulation of blood pressure are the added advantages.

6. Spinach

Have you heard your mom telling you that Spinach is good for your eyes and bones? That’s true. Thanks to antioxidants and vitamin K contained in it.

But what about weight loss?

Fortunately, spinach are weight-loss friendly vegetables. 100 gm spinach contains 23 Calories. Due to low calories, you can consume them as a part of weight loss routine.

This green leafy vegetable also contains thylakoids. Thylakoids help to suppress fat digestion and reduce the activity of hunger producing hormones thereby causing one to eat less.

Studies confirm that these compounds help you in weight loss.

7. Broccoli

This green-colored twin of cauliflower is easily available and is  a powerhouse of nutrients. So, why not include it in your diet?

With only 34 calories per 100 gm, broccoli favors weight loss. The low-calorie and high fiber veggie keeps one full for a longer time, thereby helping in weight loss.

Research states that broccoli can significantly reduce body weight by improving insulin functioning in the body. Moreover, broccoli extracts increase the liver’s antioxidant capacity and prevents the accumulation of excess fats in the liver.

8. Pumpkin

Pumpkin is rich in beta carotene, antioxidants and it contains a large amount of water, fewer calories.

With only 54 Calories per 100 gm, pumpkin helps prevent obesity. The high fiber in them reduces your appetite by making you feel full and thereby, letting you lose weight.

Research confirms the anti-obesity effects of pumpkin. It suppresses body weight gain and helps control obesity. It also improves functions of liver enzymes and prevents fatty liver disease.

9. Carrots

We all know carrots are good for the eyes but did anyone tell you they are good for your weight loss too?

If not, then today, let me tell you that carrots are weight loss friendly food with only 39 Calories per 100 gm.

A study conducted in 2002 confirmed that – as a low calorie and high fiber food, carrots increase satiety and decrease calorie intake in humans. Carrot also helps you burn fat by promoting bile secretion.

What’s more, crunchy carrots are a rich source of beta carotene, antioxidants, vitamin A & K1. Eating raw carrots are very beneficial to one’s body.

10. Cucumber

Cucumbers are commonly eaten as salads. High water content in them keeps you hydrated and cool.

Cucumbers contain only 12 Calories per 100gm, and therefore, recommended for weight loss. The insoluble fibers in them keep you full for longer.

Studies show that cucumbers have anti-obesity effects. This is because cucumber extract inhibits the compounds that are known to trigger obesity.

11. Eggs

Eggs are one of the inexpensive and easily available foods.

Talking about calorific profile, 1 medium-sized egg has 65 calories in it. The calorie count increases to 68 after you boil it.

Eggs boost metabolism and promote weight loss. They are also packed with protein and nutrients.

It’s proven by research that eating eggs at breakfast helps to lose weight . Including them in your diet gives you a powerful start for a day while supporting your weight loss goals.

12. Pulses

“But I can’t eat eggs”, was that you while going through the above paragraph? No worries. For vegetarians who only rely on plant-based proteins, pulses are an appropriate food option to consider.

Pulses promote weight loss due to the high fiber content. As stated by research,

high protein and micronutrients in pulses increase satiety, curbs binging, and helps in weight loss.

Involving pulses into the daily diet is almost effortless. You can have your ‘dal’ with chapatis, rice, or in soup-form.

13. Beans

Beans are fiber-rich so definitely a great source of losing weight. Especially soybean, kidney bean (rajma), and black beans (kaali sem) have an excellent combo of fiber and protein which makes your weight loss journey easy.

The soy-based meal is effective in reducing fat, cholesterol, thus it helps in losing weight and it’s backed by research. You can also avoid fatty liver by including beans in your daily diet.

Furthermore, here’s a study that makes it clear that the consumption of antioxidant-rich black beans has remarkable effects on reducing fat. This is also a great source to fight against cataracts.

Also, research finds kidney beans as the perfect food for weight loss along with better memory and skin.

14. Dry fruits

Dry fruits are popularly recommended to improve memory. But do you know they are good for helping in weight management too?

Dry fruits like almonds and walnuts are good for weight loss. Though they have high calorie and fat content but that is neutralized by reduced appetite. Thus, it makes us eat less and lose weight.

A study states that almonds are more effective in reducing BMI than a nut-free diet. The bright side is that almonds are favorable for lowering cholesterol levels and preventing obesity.

15. Chia seeds

Chia seeds are a vital source of omega 3, fiber, and antioxidants. Chia seeds work well to reduce your blood pressure and also help you control your blood sugar levels.

Research says that consumption of chia seeds results in significant weight loss. Drinking chia seed water before a meal could reduce the amount of calorie intake and help you manage weight.

16. Oats

Oats let you lose weight without stressing your pockets. An oatmeal plan is a healthy option to lose weight because of the low calorie and low-fat content in it. Along with oatmeal, indulge in some form of physical activity to see the best results.

Research makes it clear that intake of oats helps “reduce obesity and abdominal fat” too. Oats could treat metabolic disorders.

17. Finger millet (Ragi)

Finger millet is best known for its calcium content, it also has a good amount of fiber, iron, and protein. Kids and elderly people should include this in their diet as it strengthens bones.

If you want to lose weight with a balanced diet, then finger millets are an apt choice. Indian Journal of Nutrition mentions that finger millets are gluten-free, a rich combination of high micronutrients, antioxidants, and have  levels which help to control obesity.

18. Quinoa

Also called “supergrain”, Quinoa comes with a wonderful combination of insoluble fibers and proteins. Fibers restrict excess calories intake and proteins keep you energetic.

Research finds quinoa effective for weight loss. Eating 50 grams a day is found to lower unhealthy fats in the body and boost metabolism.

This supergrain is also the best choice for people who have high levels of unhealthy fats and cholesterol. It controls cholesterol levels and improves metabolic functions.

19. Barley

Besides being a weight-loss friendly food, Barley is a powerhouse of nutrients. It’s an excellent source of magnesium, manganese, molybdenum, copper, fibers, and vitamins.

A study on Japanese individuals proves that barley consumption results in significant reduction in body weight. Beta glucans in them help in preventing obesity. They lower cholesterol too.

Barley also has other health benefits like improving digestion which naturally supports your weight loss. You should definitely try including this wholegrain in your diet.

20. Buckwheat

Losing weight is easier with buckwheat.

It’s free of saturated fat and cholesterol. At the same time, it’s rich in protein and fiber.

Studies show that buckwheat regulates satiety hormones, hence it curbs the desire to eat more.

The calorie content of buckwheat is lower than barley or wheat, which makes it one of the best foods for weight loss. It’s gluten-free too.

Addendum

What is Glycemic index?

Glycemic index is a measure of how fast or slow a particular food will release sugars in blood during digestion.

GI score is a number assigned to every food, between 0 and 100, based on how much increase it can cause in your blood sugar levels.

Accordingly, there are 3 categories of foods-

Low GI foods – they release sugars slowly in the bloodstream and don’t affect blood sugar levels.

GI score – 0 to 55

Moderate GI foods – they release sugars into the bloodstream moderately. These foods don’t affect blood sugar levels until eaten in controlled amounts.

GI score – 56 to 69

High GI foods – they release sugars at a fast pace causing a drastic increase in blood sugar levels. Such foods must be avoided by diabetics.

GI score – 70 to 100

Getting the right food items on the plate is important for weight loss. After going through the above list, you can confidently get started with your new weight-loss-friendly diet plan.